liftheavy_01
Registered
BENCH PRESS 3X5 90% 1RM
ACCESSORIES:
OVERHEADPRESS
4 SETS OF 6 75% 1RM
5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN
--
CIRCUIT DAY
15 reps, 4 rounds
KB Swings
Hip Thrusts
TRX Rows
30 sec plank
--
BACK SQUATS AT 3X5 90%1RM
ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL
5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES
--
OVERHEAD PRESS 3X5 90%1RM
ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS
5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS
--
DEADLIFT 3X5 90%1RM
ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM
5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS
ACCESSORIES:
OVERHEADPRESS
4 SETS OF 6 75% 1RM
5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN
--
CIRCUIT DAY
15 reps, 4 rounds
KB Swings
Hip Thrusts
TRX Rows
30 sec plank
--
BACK SQUATS AT 3X5 90%1RM
ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL
5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES
--
OVERHEAD PRESS 3X5 90%1RM
ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS
5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS
--
DEADLIFT 3X5 90%1RM
ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM
5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS